Every
set earns a score using a formula that normalizes across body size, sex, age, and exercise type:
score = ((weight + BW factor × bodyweight) × %1RM × reps × GF × AF) ÷ bodyweight × movement multiplier × PR bonus
- Weight = entered weight (doubled for per-dumbbell exercises).
- BW Factor = fraction of bodyweight used (0 for isolation, 0.65–0.90 for compound bodyweight moves).
- %1RM = how hard the set was — the weight and bodyweight each count at their estimated % of a 1-rep max for the reps you did (see below). It's part of the weight terms, not a separate factor; cardio is not affected.
- GF = gender factor (1.0 male, 1.35 female). Editable in Manage Players.
- AF = age factor — a separate bonus, distinct from gender, that grows with age so older lifters compete fairly (1.0 under 40, ≈1.23 at 50, up to ≈1.72 at 60+). Set from your birthday in Settings.
- Bodyweight from user profile. Pure BW exercises score even with 0 weight entered.
- Movement multiplier rewards exercises that demand more full-body effort (see below).
- PR bonus = ×1.1 on a set only when it sets a new personal record on that lift; ×1.0 otherwise.
MOVEMENT TYPE MULTIPLIERS
Each exercise is tagged with a movement type. Bigger, more demanding movements earn a higher multiplier:
| Full compound |
Squat, deadlift, lunge |
3.0× |
| Mid-range compound |
Row, press, pull-up |
2.0× |
| Long-ROM isolation |
Curl, tricep ext, lateral raise |
1.5× |
| Short-ROM isolation |
Calf raise, crunch, plank |
1.0× |
Every exercise's type is shown in the scoring table below. Custom exercises can be tagged when added.
% OF A 1-REP MAX (%1RM)
The weight and bodyweight in the formula above count at their estimated percentage of a one-rep max, based on the reps performed — so a hard, heavy set counts for more than the same volume done light and easy. It follows a smooth curve (%1RM = 27 ÷ (26 + reps)) calibrated to standard 1-rep-max tables, so each extra rep is worth a little less than the last at any rep count:
| 1 rep | 100% | a true max effort |
| 5 reps | 87% | heavy |
| 10 reps | 75% | moderate |
| 15 reps | 66% | light |
| 20 reps | 59% | endurance |
| 30+ reps | 48% → 30% | floored at 30% |
Intensity applies to every strength set. Competitions that already finished keep their old final standings — they're locked in when a competition ends and aren't re-scored.
A session score is the sum of every set's score in that workout. A weekly volume score is the sum of every set logged that week.
WEEKLY RANK POINTS
Each week, players are ranked by volume score (high → low):
- 1st place earns rank points equal to the number of participants (N).
- 2nd earns N − 1, 3rd earns N − 2, … last earns 1.
- Tied raw scores share the same place and the same rank points.
- A raw score of 0 (no qualifying sets that week) earns 0 rank points.
Total rank points = the sum of every completed week's rank points. The leaderboard ranks by total rank points.
Example: Dana (125 lbs, GF 1.35) does 8 reps at 50 lbs Goblet Squat (full compound, 3.0×) → (50 + 0.15×125) × 8 × 1.35 ÷ 125 × 3.0 ≈ 21.4 pts. Same reps on DB Curl (long-ROM, 1.5×) at 40 lbs → 40 × 8 × 1.35 ÷ 125 × 1.5 ≈ 5.2 pts. If Dana were 60+ (AF 1.72), that Goblet Squat set would instead score ≈ 36.8 pts.
CARDIO SCORING
Cardio scores on the active calories you burn: points = active calories × 0.50 × gender factor × age factor. Unlike lifting, cardio is not bodyweight-adjusted — the calories you actually burn are the score, so someone who burns more scores more — but the gender factor (women ×1.35) and age factor apply just like lifting.
We get your active calories in this order:
- Apple Health — if you've connected it, we always use your watch's measured active calories for that workout.
- Your estimate — if you haven't connected Apple Health, enter the active calories your watch or machine showed, if you know them.
- Our estimate — leave it blank and we estimate from your logged time using standard MET values. For running and walking your pace counts (a faster pace has a higher burn rate); other activities use a fixed rate. The estimate is shown so you always see what you'll score.
Example: a run that burns 300 active calories → 300 × 0.50 = 150 pts (then × your gender and age factors). For running and walking, your logged distance and time set your pace, which drives the estimate when there's no watch number.
Cardio activities include running, walking, cycling, rowing, swimming, hiking, stairs, HIIT, jump rope, boxing, dancing, elliptical, pilates, yoga, and pickleball.